Wise Mind vs Emotional Mind
This state of mind is driven by feelings, urges, and impulses.
Emotional Mind
True or False: Self-acceptance means you stop trying to improve yourself.
False
Name one grounding technique.
(5-4-3-2-1, deep breathing, etc.)
Thinking in extremes (all or nothing) is called:
Black-and-white thinking
Emotions have three parts: thoughts, physical sensations, and ______
Behaviors
This state of mind balances logic and emotion.
Wise Mind
Self-acceptance involves acknowledging both your ____ and _____.
Strengths and weaknesses
This DBT skill involves stopping, taking a step back, observing, and proceeding mindfully.
STOP skill
Expecting the worst possible outcome is called:
Catastrophizing
Opposite Action means:
Doing the opposite of what the emotion urges
Give an example of acting from Emotional Mind.
(Any scenario driven by feelings, e.g., yelling when upset)
What is one barrier to self-acceptance?
(Perfectionism, shame, comparison, etc.)
What is one healthy coping skill for anxiety?
(Breathing, exercise, journaling, etc.)
Believing you know what others are thinking:
Mind reading
Name one vulnerability factor that makes emotions stronger
Lack of sleep, hunger, stress, illness
What is one skill that helps you access Wise Mind?
(Mindfulness, deep breathing, pause, grounding)
Give one example of a self-acceptance statement.
“I am doing the best I can right now” / “I accept where I am today”
What is the difference between healthy coping and avoidance?
Coping helps process emotions; avoidance delays or suppresses them
How can you challenge a cognitive distortion?
Check the facts, reframe, evidence for/against
What is one thing you can do to regulate your emotions?
(e.g., sleep, eat regularly, exercise, self-care, take meds as prescribed)
Why is Wise Mind important in decision-making?
It helps make balanced, effective choices instead of reactive ones
How does self-acceptance impact mental health?
Reduces shame, increases compassion, improves emotional regulation
When should you use coping skills—before, during, or after distress
All of the above
Why are cognitive distortions harmful?
They increase distress and lead to inaccurate thinking
You feel anxious and want to avoid a situation—what would Opposite Action suggest you do?
Approach the situation in a manageable way (face it instead of avoiding)